Comparing Nutrients in 5 ounces Koyadofu VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Koyadofu	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	23.3% 676kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	2.36% 0.76g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	21.8% 0.35g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	1.3% 1.67g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.2g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	133% 74.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	4.74% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.6% 130μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Koyadofu	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	51.6% 516mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	172% 13.8mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	24% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 685mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 5 oz

Compare the macro and micronutrient content in 5 oz of Koyadofu versus 5 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Koyadofu vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Koyadofu have more Vitamin A, 10.5 times more Vitamin B1, 8.6 times more Vitamin B2, 2.2 times more Vitamin B3, 8.1 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A and Vitamin B5
• Both Dried-frozen Tofu as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Koyadofu vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Koyadofu have 3.3 times more Calcium, 7.5 times more Copper, 8.8 times more Iron, 2.2 times more Magnesium, 9.5 times more Manganese, 5.3 times more Phosphorus, 6.1 times more Selenium and 7.7 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 6 times more Potassium and 15.1 times more Water than Dried-frozen Tofu.
• 5 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Koyadofu have 7.8 times more Energy, 8.2 times more Fat, 8.2 times more Saturated Fat, 8.2 times more Omega 3, 8.2 times more Omega 6, 8.5 times more Carbohydrate, 36 times more Fiber and 7.3 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber